My last competition was XPC Finals at the Arnold Classic in March. I'm currently adapting my training to some hip joint problems and plan on competing in a raw meet in the Fall. am currently using a linear waved setup - using Jim Wendler's 5/3/1 percentages for my main lifts, and programming my supplemental and assistance work into 4 week blocks based on what I've found to work well as I've been developing my training for myself and for my clients.
Yesterday was Squat day on my 5s week of training and the final work set weight was 350lbs. A few weeks ago I did 10 reps with 345lbs, so I wanted to beat 10, and potentially shoot for 12-15 reps if I could. I was able to get 12 with 350lbs for a rep PR, and I think I might've been able to squeak a few more out, but I was running out a gas and didn't want my technique to start getting too ugly. Overall a solid day, followed by pause squats and GHR, and I'll be doing some Prowler pushes today (lighter for recovery/GPP). My work capacity has really improved, and I'm looking forward to hitting some heavier weights in the coming weeks.
Warm Up (about 10 mins):
*500 meters on rower
*PRI Breathing Drill - 2 sets of 5 breaths
*ShouldeRok Swings - 2 sets of 15 swings per side
*Dynamic Warm-Up - Toe touches to leg swings, lunge to hip flexor stretch, and spiderman hip stretch.
Strength Work:
A*Dynamic Work: Kettlebell Swings - 3x5
A2* Dynamic Work: Box Jumps (from seated position) - 3x5
B. Squat - (5s week of 5/3/1 Wk5)
[youtube=https://www.youtube.com/watch?v=-ewiRsgaqmY]
265x5
315x5
350x12 (rep PR) (5+ set)
C. Squat Down Sets (beltless, paused, with band around knees) - 3x5 w/ 265lbs
D1. GHR - 3x8
D2. Ab Wheel - 3x10
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Reading through your training log. I notice your hitting a lot of higher reps on the last set of 531 protocol. Curious on what percentages you set your first week off of.
Great stuff.
Thanks in advance.
Brad